You know those leaves on the side of your broccoli head? Yes those ones you usually throw away? They are the new superfood with good reason because they are loaded with vitamin A, C & K, folates, potassium and fibre – which are all great for detox and aid good digestion. The leaves are also VERY rich in calcium and broccoli being a green leafy vegetable, the leaves are also rich in antioxidants and minerals that help keep us healthy and strong. I also like the broccoli leaf because it offers more versatility in the kitchen than the broccoli heads themselves.
This ‘new’ broccoleaf has been heavily commercialized in some countries, but few here at home are aware of the benefits of this ‘waste’. On top of that, brocolli is usually sold without leaves in most markets and stores. When I can’t find a good amount of brocolli leaf, I simply add a small bunch of kale and cook them together.
To get the most nutrients from this unique superfood, the best way to consume it is raw or lightly cooked. A green smoothie or a green juice, broccoleaf works well in both, of course balanced out with some fruits, nuts and/or seeds for flavor and more nutrition.
|INGREDIENT||QUANTITY||PRICE AT MBOGA MASTERS|
|Broccoli leaf||From 1 head of brocolli||Free when available|
|Broccoli||1 head||170 per kg|
|Red Onion||1 small||120 per kg|
|Extra Virgin Coconut Oil||1/3 teaspoon||N/A|
|Unsalted Butter||1/3 teaspoon||N/A|
|Sukuma wiki (Kale)||1 bunch||25/- per bunch|
N/A = Not YET available at Mboga Masters
- Chop up your broccoleaf and some little sukuma wiki as well as some red onions.
- Steam your chopped broccoli florets for about 3 minutes. I prefer using a bamboo steamer which you can buy from Healthy U or get a regular steamer from the supermarket. (Yes you could boil them today but next time please get a steamer, really makes a huge difference)
- Remove the steamed broccoli and set in a cool place. (Many chefs here would recommend ‘shocking’ the broccoli in ice/cold water to stop cooking but the steamer cooks it very gently so you don’t have to really do that.)
- Heat frying pan, add ⅓ teaspoon coconut oil and ⅓ teaspoon unsalted butter and heat till the butter is brown in color.
- Drop in the onions and cook until slightly brown, about 3 minutes, medium heat.
- Chop up your broccoleaf and kale, season with a pinch of sea/natural Himalayan salt and a grind of black pepper.
- Add to the pan and cook for about 3 minutes.
- Serve with chapati and bean stew